Shadowing Practice: I quit scrolling for 7 days and it CHANGED my life ✨ a no scroll vlog - Learn English Speaking with Video

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Hello everyone, so let me start off this video by saying your girl has a scrolling addiction

Look the first thing that I do

when I wake up in the morning I literally reach over I grab my phone

and I start scrolling when I'm walking around

New York City I'm scrolling when I'm on the train I'm scrolling on the couch in my bed in the bathroom.

I realized I'm always scrolling and I am not proud of it

Okay, it is a bad habit that i've been trying to break for the longest time recently

It's really been hitting me how much

it's affected me my attention span cooked my anxiety through the roof my self -esteem to the ground

Guys, honestly, especially the last few weeks like I was kind of going through it mentally.

I just wasn't in a good headspace

I was feeling like I was in a slump

I was kind of going through what felt like a depressive episode

and in my head

and in my soul in my spirit I knew I should be doing things that were gonna make me feel better.

But instead, you know what I did?

I scrolled for hours I don't even know my screen time.

We'll look at it together later

But I just know she was through the roof instead of constantly complaining about how much

I scroll I want to do something about it.

So today I woke up and I was like, you know what?

Let's do a little challenge.

Why not?

The girl decided to stop scrolling for seven days straight

And look as much as I want to be one of those girlies

that can live with a flip phone for the rest of my life

And never be on social media never scroll today's day and age

It's not really realistic to expect yourself to throw your whole phone away never look at it again

And also my career my job is literally online.

There's no way I can do that

And so instead of doing like no phone for a week I think no scrolling is a lot more realistic for me

And I kind of want to just like take my time back from these apps

that keep getting me addicted to scrolling and a lot of times

You're not even aware about it.

You just grab your phone and immediately you just start

So for the next seven days, we are gonna do a no scrolling challenge and start taking our time back.

Are you guys excited?

I'm excited, but I'm a little nervous.

Are you ready?

Yeah Okay, leo's ready too

Okay, so now we're getting to the part that i've been kind of dreading and it's checking my screen time

I've been so scared to check it because i'm not gonna lie these last two weeks.

I've been on a scrolling bender

Okay, like I barely left my apartment the last two weeks

and I barely hung out with people I was just on my phone

because I don't know I just was not in a good space mentally and I just wasn't feeling great.

I'm scared I'm scared to even check so really quickly.

I just need a judgment -free zone from all of you, please So, okay, so today's not an accurate representation.

I would say like probably yesterday and the week before is so

Oh my gosh.

Okay.

Oh my god.

I don't want to show you guys this.

Okay.

Okay So my daily average is five hours and three minutes I

Know I know it's a problem out of the five hours

and three minutes three hours and 25 minutes is spent on socials

and guys that's 27 % down from last week so

that means the week before that was 27 % more like wow

that was that's not okay so Instagram is one hours

and 29 minutes Netflix one hour and 10 minutes TikTok one hour

and two minutes but in total my social media use is three hours

and 25 minutes okay let's do the math on that okay

so three hours and 25 minutes a day of social media use that equals 23 hours and 55 minutes weekly.

That's 104 hours monthly.

And that's 1 ,247 hours and five minutes.

That's equal to 52 full 24 hour days out of the year.

Oh my goodness.

Wait, this is crazy.

So if I sleep on average eight hours a night and I spend 1 ,247 hours scrolling a year on social media,

that means I'm roughly spending 78 of my waking days scrolling.

78 days scrolling oh my no no no no no

this is not yeah

you know what though i just feel like i went through a whoo like a therapy session with you guys

i feel like a weight was lifted off my shoulders you know what they say in like aa

and stuff in order to stop an addiction you have to admit

that there's a problem in the first place

so this is me admitting this is me admitting to you guys i have a scrolling addiction

so now we have something to work on we're gonna start off with some movement for today

i'm gonna hit a quick workout at the gym and it's like such a nice day

So I'm gonna definitely go on a hot girl walk to the gym.

I'm not gonna lie I did scroll a little bit in the morning today, but here's your sign even if you already started your day scrolling

It doesn't mean that you can't end it not scrolling

So I'm also gonna bring my laptop and stuff so I could do some work while I'm out.

Let's get to the gym

If you're wondering I switched sweaters, I'm just very indecisive when it comes to sweaters sometimes

Okay guys got my work bag

one of my goals for this year was to get into running

and so i've been tracking my progress of my runs on my apple watch

and posting it on cove so i'm about to do

that do a quick little workout check -in you already know

and then here she is all saved by the way

that run felt like hell i'm not gonna lie i ran two miles

that felt like 10 okay let's finish the rest of this workout

so guys i'm in the middle of my set right now

and one thing i did not realize while working out

that i do a lot is in between my sets i will scroll on my phone a lot

and i didn't realize i did it

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that much until now i'm working out without my phone and

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because i can't scroll anymore i realized like to pass the time

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and when I'm bored in the middle of my workout I'll like scroll

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because now that I can't scroll I'm like wait why am I kind of bored in between my set

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but also I'm noticing my workout is going by so much faster

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because I'm not scrolling so yeah interesting thing that I didn't really realize.

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Living my best life I need to chill though

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and I'm also trying to lock in because I'm having too much fun girl.

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I'll see you so nice to see you there.

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So I don't know if you guys heard that conversation but

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that was actually at a cafe that i usually go to

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but i haven't been to in a minute

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and i ran into one of my favorite people there his name's derek he works there

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and he's just the best i've been going to him for like years now

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and we're just catching up teaching yapping he's such a good vibe such a good energy

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that's one thing i haven't been to this cafe in a

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while because i've been trying different cafes around the city i've been exploring you know

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but something about going to your local cafe

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that they know who you are you get to talk to them ketchup like feels like such a neighborhood feel

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and i love it

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good morning

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good morning it is currently day two we made

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it i actually fell asleep a lot faster than i thought um probably

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because i was not scrolling and distracting myself

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but i will say my sleep quality honestly wasn't the best

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because i don't know if you could hear this

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but let me try to open the window for you i

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woke up to construction noises at like 5 a .m and it took me a while to fall back asleep so just

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New York City things you know but I know

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if it wasn't for the construction I would have slept through the whole night

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and slept great but you know it is what it is let's get this morning crust off my face

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I tried to make a heart with my sunscreen but it kind of didn't really work out

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Good morning, YouTube.

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Good morning.

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She's been a YouTuber's cat since she was born.

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She's used to having a camera stuck in her face.

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First things first, hydrate.

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Ginger shots.

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I'm not gonna lie, these wellness shots taste like booty.

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Cheers.

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Gotta do what you gotta do for the health.

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Ooh, bone broth.

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Huge fan of bone broth.

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And then after I drink this, it's usually when I'll snack on my breakfast.

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Okay, before your girl heads out, I wanted to show you the fit really quick.

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So today I'm actually meeting with my girl Tanu

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and we're going to go on a little hawk roll walk around Central Park.

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We've been doing this almost every week.

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It's like a nice excuse to see each other catch up every week.

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And I feel like low key as adults, it's hard to make plans because, you know, everybody's busy.

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Everybody's busy adulting, living their lives.

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And so kind of just having this expectation, like every week we're going to go on a walk together.

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And she also brings her dog, Maya, my niece.

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And I love them both.

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It just gives me something to look forward to every week and also make sure that we actually stay in touch

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So yeah little hack if you're trying to be adulting the best way you can once a week plans with your friends

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It doesn't have to be anything crazy.

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Go on a walk go to a cafe together 30 minutes an hour spend time with each other

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And that's kind of how you keep up the friendship.

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But anyway, let me stop chatting.

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It's currently 60 degrees out in new york

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It's that fall cozy cuddle season weather.

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And so I got this sweater from white fox super cute

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And then I got my yoga pants.

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These are from aritzia bag polen I'm gonna bring my ipad

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so that I could also get some work done while I'm out.

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Yeah, today's gonna be a day.

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Let's go Hi Wait, this is so funny

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She's dragging you over there.

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She's like a horse you Good girl!

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Oh, she gave my tea!

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Oh, thank you!

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Can I please do the passion mango smoothie?

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Thank you!

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So, I'm at this

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Brazilian cafe called Tap.

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I've been here before, I love it here because they have the best.

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Oh my gosh, I'm gonna butcher this if I try to say it.

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I'm gonna look it up.

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Okay, this is how you say it.

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Pão de queijo Pão de queijo

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This is them.

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I love these things.

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When I went to Brazil, I had so many of these

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Cheers You guys wanna know something I noticed while doing things like this,

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eating out in New York The amount of times I've wanted to grab my phone to start scrolling

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But now that I can't scroll, I've just been looking out,

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admiring the environment, looking around me I'm definitely way more present of my surroundings so good

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so guys I'm currently at paper source

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and they have a bunch of cute little things like arts

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and crafts stuff and I just like popped in why not

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and I'm already leaving with some stuff

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they have this like candle maker set where you can make your own candles

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they have these DIY soap sets how cute so guys I got my little goodies from the paper source thing I got

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Got some like little arts and crafts stuff that I could do at home instead of scrolling.

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I'm currently on the Upper West Side.

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It's so cute here.

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It literally looks like a movie set.

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You guys want to see?

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It literally looks like a movie.

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Let's head to the bookstore.

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Your girl's here at the self -help and social science section.

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Are we surprised?

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This book, so good.

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Changed my life.

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okay

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so at this point you're probably like okay i get

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it scrolling is bad for me i shouldn't do it i'm gonna try

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this little challenge of one week of not scrolling

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but like what am i supposed to do am i supposed to like throw away my whole phone lock

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it up in a box never open it

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but look our phones are not gonna go anywhere

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we live in 2026 like we live in an age where we technically need our phones

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so it actually shouldn't be how do i never use my phone

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it's actually how do i use my phone to support the life

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that i actually want and actually feel good about my life and feel motivation.

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And so during my no scrolling challenge, Cove has literally become my little safe space on my phone for just that.

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So those of you who don't already know about Cove, think of her as like your all in one bestie.

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It's your journal to brain dump your thoughts, a place where you can upload photos and videos from your day.

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You can create coves for different parts of your life that you want to focus on.

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Like for example, I have a journaling

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Cove where I journal in it and just like brain dump everything that I'm feeling.

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Literally just like rant to myself every day.

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I have a cat's

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Cove where I save all my photos and videos of my cats.

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I literally take a million pictures

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and videos of them every day i showed this before

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but i have my outfits inspo one where i'm trying to elevate my style

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so i save a bunch of my outfit inspiration pictures

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i have a workouts one a runs one where i track my runs

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because i'm trying to be in my running era

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and a romanticized life one where i just like romanticize little moments of my day like look how cute

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this is me at the library doing work on my hot girl walks doing work at night having

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this romanticized life cove has helped me romanticize random moments from my day but without having to post it on social media.

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Cove is literally where you can curate your entire life instead of consuming everyone else's.

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So if you're currently doing this challenge with me, use Cove as your little life diary for the week.

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And every time you want to scroll, put something in Cove that helps you focus on your life instead.

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Good morning guys.

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So welcome to day three of the no scrolling challenge.

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I'm currently here with Ms. Pika.

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She is sitting on my lap right now.

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And I just finished doing my daily bible study

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and journaling on cove journaling reading my bible every morning has changed my life

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so i'm trying to put all the girlies on

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but yeah beginning of 2026 i made it a goal of mine to get closer with god

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and develop a more closer relationship with him part of

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that was reading my bible

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and i'm not gonna lie there's sometimes where i read the bible

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and i'm like is this even english i do not understand

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and sometimes it feels like hard to be consistent with

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but i'm telling you ever since i started documenting all my bible studies on cove

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i have never been this consistent like can we just take a moment look at

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that and so basically what i do is i just read one chapter of my bible

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and then to do kind of like a check -in

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and make sure that i'm consistent with it i take a photo of the chapter

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that i just read and things i highlighted in it this was today's for example

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and that's why cove is that girl

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because you could take photos of it the more aesthetically pleasing

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it looks the more consistent you're gonna be at least that's what it is for me

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and then after i do my bible study i will journal

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there's no perfect method of journaling literally what I do is I brain dump all of my thoughts,

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anything I'm overthinking, anything I'm stressed about, I will literally journal.

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Like over here is my journaling cove.

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I'll always start my journal entries actually with dear heavenly father because I used to do like dear diary, but whatever works for you,

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that's just what works for me.

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But you could say dear diary.

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You could say dear your name, like yourself, dear Lena.

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If you want to be talking to yourself, it's just the best journaling is truly one of the best practices that you could do.

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Studies show that it helps your mental health.

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It helps you feel better throughout the day.

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It's such a nice way to check in with yourself

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and take care of yourself in such a small

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but meaningful way before your whole day starts and everyone and their mom wants something from you.

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And so yeah, those are the two things that I always try to do every morning.

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I actually had a later start to my morning that I usually do because I had therapy this morning.

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And also my kitchen was a mess, so I had to deep clean my kitchen.

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But yeah, I also wanted to give you guys some updates on how I'm feeling

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because it is officially day three of the no scrolling challenge let me tell you it is only day three

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and i already feel like it is night

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and day how much better i feel i have

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so much more energy in the morning before i think

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when i was scrolling i didn't realize how much of a toll it took on me

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and my energy and i'm also realizing how much more free time

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that i have because i'm not scrolling like in the mornings i have

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so much more time i realized

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so i've been taking my time with making my coffee journaling

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and praying and all this stuff and a weird thing

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that i realized since doing no scrolling is you might think

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that you're scrolling just for five minutes

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but five minutes quickly quickly turns into an hour two hours

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and all of a sudden you look up and your day's already over

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so now that i'm not scrolling i realize how much free time i actually have

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and also how much more mental space i have to do the things

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that i need to do i honestly thought i would be suffering a lot more

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but i'm already feeling the good effects of not scrolling

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and it is only day three

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so i'm excited to see tomorrow the day after how much better i feel hello everybody

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so i was editing literally all day today.

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I've been locked up, cooped up in my apartment all day.

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So I thought it'd be nice to go outside and go on a little hopper walk.

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And you know, normally when I have free time after I'm done doing work, I scroll.

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So I thought it'd be fun to bust open one of the books that I bought yesterday, go on a walk, find a park bench,

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sit, read, romanticize my life, which by the way, I completely forgot to show you guys the things that I got yesterday.

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So first things first, I didn't just get books.

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I also got activities to do because I'm not scrolling and I have more free time.

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So first for the books, you guys already know I love the self -help genre.

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This is the courage to be disliked.

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I'm always trying to upgrade my mindset and also I'm a retired people pleaser.

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Any books about not caring about what other people think, I'm always about it.

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And I saw the back of this book and it said reading this book could change your life.

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And I was like, I'm doing a no scrolling challenge.

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I'm trying to change my life.

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So this sounded perfect to me.

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The next one is very fitting for this video.

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It's called Dopamine Nation by Anna Lemk.

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Basically, it's talking about how today's day

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and age we are living in an unprecedented time of super

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high reward high dopamine stimulation drugs food news gambling shopping gaming texting tick tocking youtubing tweeting

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it's actually a book by a psychiatrist who talks about how we are not wired for

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that type of consumption and we can just upgrade

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and transform our lives so this is like very fitting for this video very excited about

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that and then this last one is a fun one okay so

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This is called why men love from doormat to dream girl, a woman's guide to holding her own in a relationship.

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So like fun fact, if you didn't know your girl is single, I'm single.

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I've been single for this past year, 2026, which is a huge change because before that I was in a long -term relationship for five years,

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my entire twenties.

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So to come from that to like where I'm at now, where I'm starting to date, talk to different people, see what's up.

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It's, it's a lot, it's a lot to learn, I realized and

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so I thought it'd be nice to have a little guide about how to date better

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and I actually had heard of this book before

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and I realized in reading this that I had listened to the audiobook before

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but this was years ago this can be a good one okay now for the fun stuff

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so the first thing I got there's a whole backstory to this okay

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so guys my therapist after like a full hour of me just trauma dumping

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she asked me she's like Lena what do you like to

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do like what do you like to do for fun

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and I just looked at her

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and I just stared at her blank like what do you

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mean for fun what do you what do you mean

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i'm in survival mode right now i'm not thinking about fun

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but basically she told me

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that you know we all have like an inner child in us

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and if you remember any of the things

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that you used to love as a child and i looked at her

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and i was like i'm gonna be honest my childhood was very traumatic

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and honestly my childhood is a blur but

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when i really thought about it one of the things

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that i really loved to do as a kid was collect stickers like i loved stickers

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i had this drawer of just like packed with stickers i wouldn't even use them I would just save them

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but something about stickers I loved them and so she was like you should get a sticker book and As an adult,

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you know, it's nice to look back on the things

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that you used to love as a kid and kind of heal your inner child

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That way, you know treat her a little bit.

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So that is why I got this right here 500 stickers of new york city.

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You guys want to know what's so funny when I brought this home the other day

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My brother he saw this and he's like, is that for gia?

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Gia is my niece.

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She's my three -year -old niece

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My brother's like, is that for gia?

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And I was like, no, this is mine

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this is a page i did so far look at that

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and it was so much fun for like no reason

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when i was a kid i didn't get stickers

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that often that's why i collected them and i would savor them

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and i would never use them so now as an adult

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that i got to pay for this

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and you know now i'm actually using the stickers it was like such a it felt luxurious you know

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but yeah this i thought it'd be cute

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because this is like a new york one it has like all these different it.

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New York vibes.

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So yeah, this is like a cute little hobby for me to do instead of scrolling.

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Ooh, I got this kit to make your own like cards.

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I'm always buying cards at the store.

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And so when I saw this, I was like, you know what?

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I would love to make it more personal and handwritten.

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And it's perfect because I have a friend's birthday that's coming up literally this weekend.

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Okay, I got these like letters.

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I don't know.

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They were two bucks and like I was like, why not?

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Here is this mini coloring kit.

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So this is like the image in the back and basically you just color it.

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I cannot tell you the last time I colored.

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So I thought this would be really fun too.

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So yeah, these are all my goodies.

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The sun is going to set soon, so let's head out.

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hello everybody i feel great guys like i have never slept better i know i didn't vlog it

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but i had a full day i had a full work day hit a workout

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this morning like my energy has been through the roof

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but i thought it'd be nice to actually hit the new york public library

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because i've been wanting to go for the longest time

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but yeah the library is very iconic to do work

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because it's super beautiful

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so i'm trying to see what it's about it's only like 20 minutes from me

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and haven't checked it out yet so we're finally doing the things

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that i said i was gonna do but never did

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guys i just made it to the new republic library this place is nice like girl it's

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so nice i'm like why have i not been here yet okay so this is where we're trying to go

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It's giving like

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Harry Potter So I finished doing some work at the library

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And now I'm actually headed to grab some dinner

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Let's go grab some sushi

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Thank you Guys look who's here

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Look what he just ordered.

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He got a udon.

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Wow.

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That looks insane

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Very good

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Since we're doing a no scrolling week challenge I wanted to put my brother on the spot

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and see what his screen time's like

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What's your time usage for each social media app?

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yesterday my screen time is five hours tiktok then safari then youtube

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and chrome and the reason why safari and chrome are up there is

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because i'm always looking stuff up i don't know

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if i'm the only one five

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and a half hours instagram is only four minutes wow his

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is really not bad like you guys saw mine mine was

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at least his socials is like his social scrolling is less

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than his work he's using his phone for work most of the time i'm putting it out i'm proud okay

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but we need to work on your scrolling on tiktok okay yeah an hour a day

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that's seven hours a week

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and yeah there's a lot you can do at a time comment down below good job jude

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i thought this jacket was super cute until i saw the price bruh it's not

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that cute so i currently have my outfits inspo cove pulled up

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so i can figure out what base pieces

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that i need for fall okay she's cute should we try her on oh my god way cute

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i love her should i get the brown or the gray

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hello everybody

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so guess what we're about to do we're gonna do my sticker book as you guys know

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I got this sticker book for my no scroll week because I realized that when i'm not scrolling on my phone

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I actually have so much free time.

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So with that free time, I got some like arts and crafts type of stuff I got a sticker book

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because I love stickers I love stickers since I was a kid and I also got this mini coloring kit

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You might think this is childish, but for me i'm like having fun with my inner child again

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It's so funny because with not scrolling I'm like reverting back to the things

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that I used to like as a kid stickers and coloring and this specific sticker book

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It's special because it is like a New York City one and obviously we're in New York.

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So I'm like actually so excited low -key

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This sticker book is like a luxury to me because as a kid I used to collect stickers

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But the thing is I would never actually use the stickers I would just collect them

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because it felt like such a waste.

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So I don't know something about using stickers for me

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It feels like a luxury I agree.

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this is luxury peak living

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okay i made myself a little sparkling drink

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while i do my sticker book

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because why not romanticize it you know cheers

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i'm about to play some music too this is peak adulting this is peak adulting i don't know about you

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but this is the vibe

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Okay, here is my finished product.

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It looks a little chaotic, but it makes sense to me.

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So this page is Central Park.

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If you guys could see the vibe.

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This is very much

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Central Park vibes.

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It's so funny because we went to Central Park with my friend.

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And so like, this is exactly what it looks like.

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How cute.

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They even had stickers of the pigeons.

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It's so cute.

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And then here is the New York Public Library, which we also went to.

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This was so fun.

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I know it looks a little crazy, but it's about the fun.

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It's not about how good it looks.

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Hello, vlog.

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Hello.

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Hello.

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So it is officially one week of the no scrolling challenge.

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We made it.

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We're here.

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So to celebrate, I thought it'd be fun for us to bake some brownies together, but healthy brownies.

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It's sweet potato brownies to celebrate our one week mark of no scrolling.

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And also I'm quite literally the most free woman in New York city right now because I'm still not scrolling.

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What to do with the extra time we have?

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Make dessert.

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Let's get to baking. so

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so i'm officially posting my last coat entry of the no scrolling challenge week

476

i just took this cute little photo of my brownie the candle just romanticizing my life a little bit

477

so cute here she is this entire week honestly having cove has been like

478

so nice because i could see exactly what i did this past week of just no scrolling

479

and like wow

480

and just like look having all my memories saved from the past week of not scrolling

481

this is like the physical embodiment of filling your cup shall we try the brownie cheers

482

what an amazing way to end this no scrolling week with a healthy brownie candle lit chilling with you guys

483

and my cats looking at this beautiful view of new york city at night guys

484

it's actually crazy how this week has flown by i genuinely thought

485

that not scrolling for this week it would have felt like torture

486

and in the beginning i'm not gonna lie it wasn't that easy

487

and there were times i was like literally like a crazy person

488

i was like itching myself like i'm wanting to scroll it was

489

so bad to the point where i literally had to charge

490

my phone on the complete opposite side of my room just

491

so i wouldn't be tempted to grab it and scroll

492

but yeah since it is the final day of our no scrolling challenge i thought

493

that we could take a look at my screen time

494

shall we see wow guys guys my daily average is now two hours

495

and 41 minutes that's 55 % down from last week.

496

55 %.

497

That's crazy.

498

And you guys wanna see the apps that I've been using in this no scrolling challenge?

499

Not a single social media on site.

500

Messages, because I always text throughout the day and I'm always texting my manager.

501

And for work, obviously, ChatGPT I also use for work.

502

Co, so that I can actually focus on my life and not be scrolling through social media.

503

And saving my memories, journaling.

504

Wait, guys, I actually love this.

505

I'm so happy with this.

506

I'm genuinely so happy.

507

I did this challenge because it has genuinely changed my life.

508

Like I literally wrote down a list of some things that I noticed.

509

I have so much more energy when I wake up

510

and throughout the day before I would always feel an afternoon crash where I'm like, Oh, I need to take a nap.

511

I'm tired.

512

I need another cup of coffee.

513

I don't have any of that anymore because I'm not scrolling.

514

My sleep quality this entire week has been so much better.

515

I sleep so much better.

516

I fall asleep faster.

517

I also wake up feeling way more refreshed.

518

Third, I have way less anxiety and comparison.

519

Like it's kind of crazy throughout the day i would get waves of anxiety i would spiral

520

and so by not scrolling i realized i have

521

so much less noise in my head

522

and like overthinking patterns where i feel like more grounded

523

and in my day -to -day i like compare myself less

524

because i'm not seeing everybody's life constantly and i'm just living

525

and experiencing my own documenting my own on cove

526

i don't get these crazy comparisons anymore where i feel like my life is not enough

527

or i'm not enough i feel more confident, obviously.

528

I get things done more efficiently.

529

Like it is crazy how much faster I get my work done, how much faster I get editing done,

530

how much faster I am replying to emails.

531

Like I just feel like my brain is clearer.

532

I'm working better.

533

My quality of work is better.

534

I also don't feel behind in life anymore.

535

I would feel like I was never.. doing enough.

536

In not scrolling, I feel like I have more control over my thoughts.

537

I didn't realize how much scrolling subconsciously makes me feel like I'm wasting time.

538

Like I actually feel really guilty about it and it doesn't make me feel good, you know?

539

And it's so crazy because like, even though you know, it doesn't make you feel good, it's so addictive that you do it anyway.

540

And one of the most surprising things is that I actually found things that I enjoy.

541

Like I enjoy going to the library.

542

Like I forgot how much I used to love going to the library as a kid.

543

I really fell out of love with reading, especially like in high school, college, because you were forced to read these, I'm sorry, very boring books.

544

But now that I'm finding books that I love and genuinely am interested in, I love reading.

545

I love going to the library.

546

I love just spending time, being present, enjoying myself, going on solo dates, journaling, capturing all these memories on Cove,

547

being able to document my own life and focus on my own life, which is what social media should be.

548

Because of this challenge, I want to continue this no scrolling thing.

549

Like this has genuinely changed my life.

550

You know, it's not realistic to not have your phone.

551

Like we all use these things.

552

We all need them

553

but it's really not the phone itself that's the problem it's the social media apps

554

that make it so addictive to be scrolling

555

and scrolling your life away i know

556

that i'm not perfect i know i'm gonna have times where i will be scrolling on this thing

557

but this challenge has made me realize how good i can feel without it

558

and that i can survive without it and also thrive without it knowing

559

and trusting myself that

560

if i do end up scrolling i will remind myself how good it feels to not scroll

561

and the next day i'll wake up

562

and push myself to not scroll again it's about just changing your mindset

563

and just trying to limit as much as you can

564

when you are on your phone to use it for things

565

that genuinely make you feel good connecting with your loved ones

566

your friends saving your memories taking photos videos journaling posting on code

567

i'm excited to be building more self -trust with myself with my device

568

and i'm honestly going to continue trying this no scrolling streak

569

that i have going on and just like see how long it goes why not

570

and if you're watching this right now here's your sign to join me on this challenge whether it's one week

571

Or if you want to just try one day two days just try it and see how you feel

572

But yeah, I really hope you guys enjoyed this video

573

If you actually watched the end of this video comment down below this emoji

574

So I know that you're a real one make sure you follow me on instagram

575

and tiktok I post pretty much daily on there

576

Yeah, I love you guys so so much and I hope to catch you in my next video.

577

Bye

578

I'm going to find out

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Vocabulary and speaking notes for this lesson

This speaking lesson is built on the video “I quit scrolling for 7 days and it CHANGED my life ✨ a no scroll vlog”. This video has 577 sentences and 6374 words to shadow. The speech runs for 32:14. The speaker talks fast, about 198 words per minute, so expect linked and reduced sounds. 82% of the words are among the 3,000 most common in English; the rest is worth studying before you start.

Key vocabulary in this video

15 words from the video worth learning, with pronunciation and meaning:

Word	Pronunciation	Meaning
scroll noun	/skɹoʊl/	A roll of paper or parchment; a writing formed into a roll.
sticker noun	/ˈstɪkə/	Something or someone that sticks (pierces, or adheres).
cove noun	/koʊv/	A hollow in a rock; a cave or cavern.
genuinely adverb	/ˈd͡ʒɛn.ju.ɪn.li/	In a genuine manner; truthfully, truly.
workout noun	/ˈwɝk.aʊ̯t/	An exercise session; a period of physical exercise.
vibe noun	/vaɪb/	An atmosphere or aura felt to belong to a person, place or thing.
consistent adjective	/kənˈsɪs.tənt/	Of a regularly occurring, dependable nature.
cheers	/t͡ʃɪəz/	A common toast used when drinking in company.
candle noun	/ˈkæn.dəl/	A light source consisting of a wick embedded in a solid, flammable substance such as wax, tallow, or paraffin.
anxiety noun	/æŋˈzaɪ.əti/	An unpleasant state of mental uneasiness, nervousness, apprehension and obsession or concern about some uncertain event.
inspiration noun	/ˌɪn.spɪˈɹeɪ.ʃən/	The drawing of air into the lungs, accomplished in mammals by elevation of the chest walls and flattening of the diaphragm, as part of the act of breathing.
collect verb	/ˈkɑlɪkt/	To gather together; amass.
asleep adjective	/əˈsliːp/	In a state of sleep; also, broadly, resting.
luxury noun	/ˈlʌk.ʃə.ɹi/	Very wealthy and comfortable surroundings; the state of being that they create.
craft noun	/ˈkɹæft/	Ability, skillfulness, especially skill in making plans and carrying them into execution; dexterity in managing affairs, adroitness, practical cunning…

Phrasal verbs you will hear

Word	Pronunciation	Meaning
wake up verb	/ˌweɪk ˈʌp/	To stop sleeping; to awake.
go through verb		To travel from one end of something to the other.
work out verb	/ˌwɝk ˈaʊt/	To calculate.
catch up verb		To pick up suddenly.
head out verb		To leave, depart; to go on ahead.
walk around verb		To walk with no planned destination; to meander.
come up verb		To emerge or become known, especially unexpectedly.
end up verb		To bring to a conclusion.

Sentences worth repeating

Short, complete lines from the video that you can reuse in everyday conversation:

Can I please do the passion mango smoothie?
You guys want to see?
My brother he saw this and he's like, is that for gia?
My brother's like, is that for gia?
What's your time usage for each social media app?

Grammar in this video

The structures the speaker uses most, with the exact words from the video:

Structure	In the video
Present perfect continuous have/has been + -ing — an action that started earlier and is still going on	i've been trying · It's really been hitting · i've been tracking
“Used to” used to + verb — a past habit or state that is no longer true	used to do · used to love
Present perfect have/has + past participle — a past action that still matters now	i've been · haven't been · She's been
Passive voice be + past participle — the focus is on what happens, not who does it	is spent · was lifted · is let

Pronunciation to watch

The speaker uses 225 contractions and reduced forms, such as I'm, gonna, I've. Say them the short way, as you hear them.

The “th” sounds: mathematics /mæθ(.ə)ˈmæt.ɪks/, therapist /ˈθɛɹəpɪst/, thrive /θɹajv/, broth /bɹɔθ/
The “sh” and “zh” sounds: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, luxury /ˈlʌk.ʃə.ɹi/, addiction /əˈdɪkˌʃən/, gosh /ɡɑːʃ/, passion /ˈpæʃən/
Long words — get the stress right: genuinely /ˈd͡ʒɛn.ju.ɪn.li/, anxiety /æŋˈzaɪ.əti/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, representation /ˌɹɛp.ɹə.zɛnˈteɪ.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/

How to practise with this video

Listen to the whole video once without speaking and note the words you do not know.
Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
Record yourself and compare with the original, paying attention to words like scroll, sticker, cove.

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

Shadowing technique: read the full step-by-step guide →

Shadowing Practice: I quit scrolling for 7 days and it CHANGED my life ✨ a no scroll vlog - Learn English Speaking with Video

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Vocabulary and speaking notes for this lesson

Key vocabulary in this video

Phrasal verbs you will hear

Sentences worth repeating

Grammar in this video

Pronunciation to watch

How to practise with this video

What is the Shadowing Technique?